John Phung

Training Log: Wednesday October 31, 2012

October 31, 2012 — Leave a comment

Texas method recovery day.

Foam Rolling

10 minutes on the Rumble Roller and lacrosse ball.

L-Sit V-Grip Chin Ups

10

Paused Low Bar Back Squat (Wide)

45lbs: 10
140lbs: 5
230lbs: 5
320lbs: 3
410lbs: 1
375lbs: 3

Overhead Press

Experimenting with a narrower grip. Usually I have my pinkies near the marks on the bar. Today I placed my hands a little wider than shoulder width apart.

45lbs: 10
75lbs: 8
100lbs:5
140lbs:3
190lbs: 2
225lbs: 2
205lbs: 3,5
- 1st set: started off as a military press (heels together). Lost balance after the first rep, readjusted my stance and did OHP.
- Pretty sure 205lbs x 5 is a 5RM. Shaking during the last few reps, but still pushed it out!

In Workout Log low bar squat, ohp, overhead press, paused squat, recovery day, Texas method

Training Log: Wednesday October 17, 2012

October 17, 2012 — Leave a comment

Foam Rolling

10 minutes

Heavy Bag

Jab + cross combo X 25. Repeat 3 times.

Paused Low Bar Back Squat (Wide)

45lbs: 12
140lbs: 5
230lbs: 5
320lbs: 3
410lbs: 2
370lbs: 5
- Glutes on fire on reps 4 & 5

Overhead Press

45lbs: 10
75lbs: 8
100lbs:5
140lbs:3
165lbs: 3
190lbs: 1
210lbs: 1
230lbs: 1
- A bit of a struggle, but locked it out.
200lbs: 3
190lbs: 5
140lbs: 11

In Workout Log foam rolling, heavy bag, low bar squat, ohp, paused squat, recovery day, Texas method

Training Log: Wednesday October 4, 2012

October 3, 2012 — Leave a comment

Texas Method recovery day.

Foam Rolling

10 minutes

Paused Low Bar Back Squat (Wide)

Did some band pulls and shoulder dislocations prior to squatting.

Seems to get my shoulders warmed up for the low bar squat.

45lbs: 12
140lbs: 5
230lbs: 5
320lbs: 3
410lbs: 1
460lbs: 1

Low Bar Squat

No pause.

410lbs: 3
370lbs: 5

Overhead Press

Forearm pain >200lbs. Missed at 240lbs 3 times, and 230lbs. DIEL??

45lbs: 10
75lbs: 8
100lbs:5
140lbs:3
165lbs: 3
190lbs: 2
210lbs: 1
- Seemed like the bar shot up pretty quickly, decided to try a PR @240lbs.
240lbs: X,X,X
- Dammit
230lbs: X
- Blah
140lbs: 10

In Workout Log low bar squat, overhead press, paused squat, recovery day, Texas method

Paused Squat, Clean & Press, One Man Wolf Pack, Push Press and Raw Squat

September 16, 2012 — Leave a comment

Well, didn't hit that 495lbs high bar squat I wanted to this week (I got crushed twice), but I did get a 440lbs low bar paused squat and 225lbs clean & press PR.

Not too shabby.

Anyways, here are a few good articles I came across this past week: